Saturday May 12th, 2012

“Be miserable.  Or motivate yourself.  Whatever has to be done, it’s always your choice.”
- Wayne Dyer

7AM Sprints will be at ASU’s “A” Mountain

LEVEL  1 and 2 

We’re gonna do a team jog around the hood carrying a row machine and a kb.  Each team will have to do a little work along the way.  Come in and check it out.

 

CrossFit For Hope Fundraiser

We at Core Crossfit are proud to announce that on June 16th we will be hosting The Crossfit For Hope Fundraiser. Because of schedule conflicts, will will be hosting this fundraiser one week after the scheduled June 9th proposed by HQ. Everyone is welcome to attend, please send me an e-mail (adrian@corecrossfit.com) by June 11th so we can schedule heats. Also, please include if you are competing in Scaled or Rx.

This year Crossfit HQ has chosen St. Jude Children’s Hospital as it’s Charity.

Please register today at www.crossfitforhope.com and let’s start raising money for a wonderful cause!

-Adrian

Friday May 11th, 2012

“Every artist was first an amateur.”
- Ralph Waldo Emerson

LEVEL 1

Back Squat 4 Sets X 2 Reps

Then

Handstand Practice

Then

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

LEVEL 2

Back Squat 5 Sets X 3 Reps

Then

3 Rounds

20 KB Swings

30 Hollow Rocks

 

STRENGTH

Take the day off, eat some ice cream and brownies!

We’re going to sprint tomorrow at ASU’s A mountain.  I’ll meet you there at 7am.  This is a really tough workout.  If you don’t like to be challenged, stay in bed.  For those of you who like mentally tough workouts, show on up!  Bring your water.

 

Thursday May 9th, 2012

“The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can’t find them, make them.”
- George Bernard Shaw

LEVEL 1

Pull Ups- Do them- 4 Sets

Then

10 Min Handstand Practice

Then

4 Sets

1 Min Row for Cals

10 Ring Rows

 

LEVEL 2

15, 12, 9, 6, 3

Bench Press (body weight/half body weight)

Handstand Push Ups, rest 3 mins between sets

 

STRENGTH

2-Position Snatch (mid thigh, floor) – 70% x 2 x 4

Snatch Pull – 85%x 3 x 4

Back Squat – 75% x 3 x 4

Then

KB Wurhk

Article-> Improving The Clean Through A Better Turnover

Article-> Belief

Wednesday May 9th, 2012

“Every noble work is at first impossible.”
- Thomas Carlyle

LEVEL 1

Push Press 4 Sets X 5 Reps

Then

10 Min Handstand Practice

Then

4 Rounds

10 Wallball

5 Burpees

Rest 90 Seconds

 

LEVEL 2

Jerk 4 Sets 3 Reps

Then

5 Rounds

Row-1 min for cals, then do chest to bar pull ups for the amount of cals you rowed.  Here’s an example…Tom rows 25 cals in that minute because he destrominates the rower, Tom then proceeds to do 25 chest to bar pull ups.  Word?  Rest 3 mins between rounds and cheer on your fellow crossfitters.  Score is numba of total pull ups.

 

STRENGTH

2-Position Clean (mid thigh, floor) – 70% x 2 x 5

Snatch Deadlift – 95% x 3 x 4

Front Squat – 70% x 3 x 3, 75% x 3 x 2

Video-> Spealer

Shannie, Cilvia Sapir and Andi Panda!